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January 17, 2014

Strength

3×1 Squat Clean ~ 75%

Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt.

New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex. ¬†Work on riding the bar down into the Squat. Continue at that weight and work on technique. Don’t worry about going heavy today.

 

WOD

5 Rounds for Time

5 Front Squat 185/135lbs
15 Push-Ups
30 Double Unders

Off Ramp WOD

3 Rounds for Time

15 Goblet Squat
15 Push-Ups
90 Single Unders with 1 Double Under attempt every 30 reps.

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